Squat machines for leg development.
When it comes to squats, there are many different variations. When it comes down to it, they all train the squat pattern which primarily involves hip, knee, and ankle flexion, however depending on the position of the load, result in varying outcomes on the body. Typically thought of as a free weight exercise, there are also many machine based squat variations, leaving a lot of people wondering which is better for their goals. At AIM Athletic, we are most likely using some form of free-weight squat in our 1:1, and small group training programs, however there is definitely a place for machine based squats in the fitness world. In this article, I will attempt to dissect some of the different machine based squatting movements, and cover the differences between them, as well as when each one might be beneficial for your program.
Why can doing a squat be so beneficial? What muscles does the squat work? Should you be using squat machines?
In my training model, knee flexion is one of the “big stone” trainable movement patterns that should be featured in most workout programs in one form or another. Probably the most common form of knee flexion exercises found in training programs, other than the leg press, is the squat, and rightfully so as it is just so versatile as a training method for a lot of different populations. For general populations, squats have a relatively low equipment requirement, and can be programmed in such a way to aid in building muscle, and strength, but also to maximize the metabolic requirement and thus a good option for fat loss programs. Squats are also synonymous with athletic development, as nearly all sports require athletes to generate large amounts of force with their legs. Additionally, squats can also benefit special populations, in their ability to axially load the skeleton, stimulating new bone to be laid down and lessen the risks associated with falls and injury. Squats primarily train the legs in the sagittal plane, and involve flexion and extension of the hips, knees, and ankles, thus targeting the glutes, hamstrings, quadriceps, and calves, directly, as well as the abdominals and lower back indirectly. In most cases, using a squat machine is going to remove the requirement of the lifter to manage the load in one or more directions, and increase the amount of grounding the exercise features. Ground in this context refers to external stability, think the Smith machine, the bar is fixed to the rail, the rail is fixed to the machine, the machine is fixed to the ground. Conversely, if you were to consider a free-weight squat, it would have a lot less grounding, and thus a greater requirement for the lifter to create ground internally with their core. When the lifter has less ground to create internally, more strength and effort can be diverted to training the legs, this is why you are seeing more strength, and body building athletes switch from free-weight squats to using machines. However, this is all contextual, while the machine squats may allow you to use your legs more, if the goal is to train for a power lifting competition, you better be doing free-weight squats, specificity always wins out.
Is the traditional back squat the best weighted squat variation? What are the benefits of the barbell back squat?
While the barbell back squat done in a power rack might be holy grail when it comes to loaded squat variations, the best squat variation is dependent on the individual squatting, and what their desired outcome from the squat is. The first thing to consider is the individual squatting, are they new to training? Have they squatted before? What muscles are they trying to train? How tall are they? Do they have any significant mobility restrictions or injuries? These are the kinds of questions you need to consider when deciding if the barbell back squat is the ideal exercise for someone. The second thing that must be considered is the training context since specificity in training is key to achieving your goals. Let’s say the individual was a body builder who’s only goal was to increase size and strength, well the back squat not only has a large lower back component to the exercise, it also requires a huge amount of internal grounding, or stability, in order to hold one’s self upright with the weight on their shoulders. These factors could potentially take away from the body builder’s ability to move more weight, and create more tension in the legs, potentially making the leg press a better option. The reason the back squat might not be ideal for a body builder, is the same reason that it might be ideal for an explosive athlete like a hockey player, football running back.
What about doing squats on a Smith machine? How exactly does putting the barbell on a fixed rail change how hard the squat is or what muscles are worked? Who is this machine a good fit for?
By having the barbell on a fixed rail, the Smith machine removes some of the internal stability requirements of the lifter, allowing them to diverge a greater amount of their effort and strength to their legs. For this reason, the Smith machine is a great option for body builders, and high ground athletes like internal linebackers as they can move a lot of load, without having manage the bar from falling forwards, or backwards. Furthermore, the Smith machine squat, is also a great option for special populations, who require more support and would benefit from the lessened need to create internal grounding.
What is a hack squat machine? Is it the same thing as a leg press? What is the benefit of this movement?
A hack squat is a selectorized machine that features a platform that you stand on, and a pads that you push up against in order to create a squatting pattern. You could consider the hack squat to be the opposite of the leg press, as in the hack squat you are moving your torso away from your feet, while in a leg press you are pushing your feet away from your torso. Additionally, you are more upright in a hack squat compared to a leg press. The biggest benefit of the hack squat is that the angle of the squat allows for you to place more easily get the weight back on to your heels throughout the movement. In sagittal plane movements, like squats, the more that your can feel the load through your heels, the more likely you are to target provide stimulus to the sagittal plane leg muscles, the glutes, quads, hamstrings, and abdominals.
What exactly is a leverage squat machine?
The leverage squat machine doesn’t get a lot of air play, which is surprising because it might be one of the squat machine variations that is best for targeting the glutes, and who doesn’t want that? The main glute benefit from the leverage squat machine, is that it allows you to get very low. While all squats will target the glutes in the shortened position when standing fully upright, its the deepest part of the squat that is one of the only sure fire ways to target the glutes in the lengthened position.
What about the pendulum squat, does it have a different muscle emphasis than the other squats?
The angle of the pendulum squat allows you to really drive your knees forward, and thus more directly target the quadriceps muscles on the front of the thigh. This is ideal for body builders, who are specifically looking to target the quads in isolation from the posterior leg muscles. Additionally, the movement can be programmed to aid in creating more robust, and resilient, knee joints.
The V squat looks very similar to the hack squat. Is it different? What are the benefits of this squatting machine?
The v squat machine is designed to more closely emulate a free weight squat by allowing movement to occur at the hips, knees, and ankles as they would if you were to squat normally. I do not know much about this squat machine variation, however from watching videos on it, it seems to be the opposite of the pendulum squat as it almost moves on a similar arc but in the opposite direction as the pendulum machine. Therefor, I would surmise, that if the quadriceps are targeted more with a pendulum squat, I could see the v squat targeting the gluts and hamstrings more directly.
As you can see from the above, there are many different variations of squats, and they do something a little bit differently for leg development. However, the bottom line is that they are all working the same pattern - bilateral knee flexion. With that in mind, for most people, the goal should be to choose the squat pattern that works best for your body, above the one that might target specific tissues more directly. For my personal training clients at AIM Athletic, I typically prescribe the movement that results in the greatest amount of work being completed, with the least amount of side effects on the body. Side effects being, injury, soreness, or pain due to poor movements.
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